Exercise 3019 · REF mExgrF9

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Bench Pull-Ups

Category

Back

Equipment

Body Weight

Target

Lats

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Using a bench as the pulling surface turns the pull-up pattern into something closer to an inverted row, letting the lats and biceps work through a horizontal angle instead of a vertical one. It's a useful option when there's no pull-up bar available, though the resistance is harder to scale up once bodyweight stops being enough. Keeping the body rigid through the pull is what separates a clean rep from one that turns into a shrug.

How to Do the Bench Pull-Ups

1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
3. Hang with your arms fully extended and your body straight.
4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
5. Continue pulling until your chin is above the bar or surface.
6. Lower yourself back down to the starting position with control.
7. Repeat for the desired number of repetitions.

Muscles Worked

The Bench Pull-Ups primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Bench Pull-Ups work?

The Bench Pull-Ups primarily targets the lats, with the biceps and forearms assisting.

What equipment do I need for the Bench Pull-Ups?

The Bench Pull-Ups is done with no equipment — just body weight.

What's a good alternative to the Bench Pull-Ups?

If you don't have access to the space or setup it needs, the Alternate Lateral Pulldown targets the same lats using cable instead.